Beans, great northern, mature seeds, raw (Includes foods for USDA's Food Distribution Program)
Whole food · Legumes and Legume Products
Photo: Wikipedia
Great Northern beans are small, oval-shaped white beans with a delicate, nutty flavor and a creamy, tender texture when cooked. They are a nutritional powerhouse, offering an exceptional amount of plant-based protein and fiber while being virtually fat-free.
Calorie split: 25% protein · 72% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love their mild, slightly earthy flavor that acts as a perfect canvas for absorbing herbs, spices, and smoky broths. Their versatility shines in everything from hearty soups and stews to fresh salads and creamy dips.
⚠️ Watch-outs & how to enjoy it better
Their high fiber content can cause digestive discomfort like gas or bloating if introduced too quickly to the diet. To counteract this, start with small portions, increase intake gradually, and ensure they are thoroughly cooked. Soaking dried beans overnight and discarding the water can also help reduce compounds that contribute to digestive issues.
Key benefits
- Excellent source of plant-based protein for muscle maintenance.
- High in dietary fiber to support digestive health and satiety.
- Rich in iron, magnesium, and potassium.
- Naturally low in fat and sodium.
- A sustainable, budget-friendly protein source.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite their name, Great Northern beans are not from the north; they were developed in the northern United States in the 19th century, likely from smaller European white bean varieties.
Full nutrition (USDA data · scales with serving)
| Water | 10.7 g |
| Energy | 339 kcal |
| Energy | 1419 kj |
| Protein | 21.9 g |
| Total lipid (fat) | 1.1 g |
| Ash | 3.9 g |
| Carbohydrate, by difference | 62.4 g |
| Fiber, total dietary | 20.2 g |
| Total Sugars | 2.3 g |
| Calcium, Ca | 175 mg |
| Iron, Fe | 5.5 mg |
| Magnesium, Mg | 189 mg |
| Phosphorus, P | 447 mg |
| Potassium, K | 1387 mg |
| Sodium, Na | 14.0 mg |
| Zinc, Zn | 2.3 mg |
| Copper, Cu | 0.84 mg |
| Manganese, Mn | 1.4 mg |
| Selenium, Se | 12.9 ug |
| Vitamin C, total ascorbic acid | 5.3 mg |
| Thiamin | 0.65 mg |
| Riboflavin | 0.24 mg |
| Niacin | 2.0 mg |
| Pantothenic acid | 1.1 mg |
| Vitamin B-6 | 0.45 mg |
| Folate, total | 482 ug |
| Folic acid | 0.00 ug |
| Folate, food | 482 ug |
| Folate, DFE | 482 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.22 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 6.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.36 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 16:0 | 0.34 g |
| SFA 18:0 | 0.02 g |
| Fatty acids, total monounsaturated | 0.05 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.05 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.48 g |
| PUFA 18:2 | 0.26 g |
| PUFA 18:3 | 0.21 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.26 g |
| Threonine | 0.92 g |
| Isoleucine | 0.96 g |
| Leucine | 1.7 g |
| Lysine | 1.5 g |
| Methionine | 0.33 g |
| Cystine | 0.24 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 0.61 g |
| Valine | 1.1 g |
| Arginine | 1.4 g |
| Histidine | 0.61 g |
| Alanine | 0.92 g |
| Aspartic acid | 2.6 g |
| Glutamic acid | 3.3 g |
| Glycine | 0.85 g |
| Proline | 0.93 g |
| Serine | 1.2 g |
FAQ
What's the difference between Great Northern beans and navy beans?
Great Northern beans are slightly larger, more oval, and have a firmer texture than the smaller, rounder, and creamier navy beans. Nutritionally, they are very similar.
Do I need to soak dried Great Northern beans before cooking?
While not strictly mandatory, soaking overnight (or using a quick-soak method) significantly reduces cooking time, promotes even texture, and can help reduce compounds that cause digestive gas.
Are canned Great Northern beans as healthy as dried?
Canned beans are a convenient, nutritious option. To reduce sodium, look for 'low sodium' or 'no salt added' labels, and always rinse them thoroughly under water before using.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.39 kcal/g · 26% calories from protein · 20.2 g fiber · 2.3 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.